Wednesday 05.17.17

Warm Up
Misfit Snatch Warm Up

Strength:
Squat Snatch 5×3
Perfect reps only. Triples can be successfully done between 60 and 90%

MetCon:
3 Rounds
20 KB Snatch
60 Double Unders
Rest 2:00

E: 25/1# db; SU
F: 30/20# db; 2x SU
P: 45/30# db or KB; DU or 3x SU
C: 53/35# KB

After Party
Core = 3×10 Weighted GHD Sit-ups & Back Extensions
Competitor Extra = 5 Rounds: 3 Strict HSPU, 18 Wallballs 20/14lbs, 3 Strict HSPU, Rest :90

About Nikki

CrossFit 1525 coach/owner
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